If you have a normal build and go to the gym regularly, two protein shakes a day are enough to maintain your body mass. However, if you're seriously involved in athletic sports, fitness practices, and strength exercises, you may need three to four protein shakes a day to maintain your body and performance. It's safe to have more than one protein shake a day, but the experts we spoke with recommended limiting your intake to three. Sure, some people can make protein shakes by mixing protein powder with liquid, fruits, vegetables, and other ingredients in a blender, but it's actually a shake.
Animal-based protein powders (such as whey and casein, which come from milk) contain all nine essential amino acids, as do some plant-based proteins, such as pea protein and soy protein. We won't go into details, but protein concentrates and isolates undergo intensive mechanical and chemical processing before being converted into protein powder. Protein shakes can be a very satisfying, efficient and convenient way to add additional protein to your diet, without replacing the consumption of whole foods. The usual practice is to consume between 20 and 25 grams of high-quality protein at a time to maximize muscle protein synthesis.
Certain types of shakes, especially those made with whey and casein, are complete proteins (they contain all nine essential amino acids) with a high biological value (the body can absorb and use all of these amino acids), which means that they contain high-quality proteins similar to those obtained from meat, fish and eggs. To begin with, record your current daily protein intake, compare it with your recommended protein intake, and supplement accordingly. With the right recipes for protein shakes, that is, those that taste great and promote healthy nutrition, you'll soon get the benefits of an adequate protein intake. A protein shake is simply a spoonful of protein powder, which typically contains 20 to 30 grams of protein, mixed with water.
If you're looking for protein powders specifically designed for performance and recovery, look for Beachbody Performance Recover in whey and vegetable varieties, which provide high-quality protein along with amino acids to aid muscle growth and repair. If you use protein powder instead of other protein sources, you should choose those that contain all the essential amino acids. Using this simple formula can help you determine the total amount of protein you should consume daily, both from food sources and from your protein shakes. People with problems swallowing and digesting solid foods, for example, drink more than 2 protein shakes a day to get the protein they need.